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EatSmarter exclusive recipe

Stir-Fried Catfish

with Peppers, Corn and Ginger

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Stir-Fried Catfish
311
calories
Calories

Stir-Fried Catfish - Colorful and fresh, with delicious Asian flavor

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Print
very easy
Difficulty
20 min.
Preparation
Nutritions
1 serving contains
Fat7 g
Saturated Fat Acids0.9 g
Protein31 g
Roughage6 g
Sugar added10 g
Calorie311
Carbohydrates/g25
Bread exchange unit2
Cholesterol/mg111
Uric acid/mg248
Vitamin A/mg0.2
Vitamin D/μg0
Vitamin E/mg5.5
Vitamin B₁/mg0.2
Vitamin B₂/mg0.2
Niacin/mg8.3
Vitamin B₆/mg0.6
Folate/μg51
Pantothenic acid/mg0.8
Biotin/μg11.7
Vitamin B₁₂/μg1.3
Vitamin C/mg70
Potassium/mg807
Calcium/mg80
Magnesium/mg95
Iron/mg2.8
Iodine/μg11
Zinc/mg2.9
Recipe development: EAT SMARTER
Ingredients
Preparation

Ingredients

for 2 servings
9 ounces
Catfish fillet (or mild white fish)
3
small red Onions
1
small red Bell pepper
4 ounces
½
1
2
1 piece
Ginger root (about 30 grams)
3 tablespoons
1 tablespoon
2 tablespoons
3 tablespoons
dry Sherry
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Product recommendation

Preparation

Kitchen utensils

1 Small bowl, 1 Wok, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Peeler, 1 Slotted spatula, 1 Citrus juicer, 1 Fine grater

Preparation steps

Step 1/6
Stir-Fried Catfish preparation step 1

Rinse the fish and pat dry. Cut into strips, about 1 cm (approximately 1/2 inch) wide. Peel the onions and cut into wedges. Rinse the bell pepper, wipe dry, cut into quarters and remove seeds. Cut pepper into thin strips. Halve the corn lengthwise. Squeeze juice from the lime.

Step 2/6
Stir-Fried Catfish preparation step 2

Rinse chile, wipe dry, remove stem and seeds and finely chop. Peel garlic and finely chop. Peel ginger and finely grate. In a small bowl, mix together soy sauce, lime juice and sugar, stirring until the sugar has dissolved.

Step 3/6
Stir-Fried Catfish preparation step 3

Heat the oil in a heavy wok until smoking. Stir-fry the fish until browned on all sides, stirring constantly. Remove fish and set aside. Pour off almost all of the oil.

Step 4/6
Stir-Fried Catfish preparation step 4

Add the onions, bell pepper and baby corn to the wok. Stir-fry overt high heat until crisp-tender, stirring constantly, about 2 minutes.

Step 5/6
Stir-Fried Catfish preparation step 5

Add chile, garlic and ginger ot the vegetable mixture and stir to combine.

Step 6/6
Stir-Fried Catfish preparation step 6

Add soy-sauce mixture and the sherry and cook, stirring, until vegetables are coated, about 1 minute. Return fish to wok, stir to coat and serve immediately.

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